Muscle Group: Back/Rear Delts

Face pulls can be an upper back width movement – depending on your form. You need to realize that without an extremely wide upper back, you will never develop the coveted V shape of a bodybuilder. This not only isolates the upper back, it also blasts the rear delts into submission!

Upper back: Stand in front of the pull-down machine with your hands spaced on a bar wider than shoulder width. Pull the bar to your face squeezing your upper back muscles.

Shoulder variation: Standing back, pull the rope to your forehead while keeping your elbows out. Now, squeeze the rear delts for 2-5 seconds, and lower under control. Great movement for posture realignment.

To target the shoulders you should be in a “double bicep pose” at the peak contract of the movement.